MONDAY 17028

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then at HQ,

For Time:
Push Press, 21 Repetitions (115lb. / 85lb.)
Run 100 Meters (to Krav Maga)
21 Toes to Bar
Run 100 Meters (to HQ)
Push Press, 15 Repetitions
Run 100 Meters
15 Toes to Bar
Run 100 Meters
Push Press, 9 Repetitions
Run 100 Meters
9 Toes to Bar
Run 100 Meters

Note: Todays session is an “Old School” Glassman original, with a slight twist with the run between gyms. In todays session, we are requiring the specific Push Press technique, not the Jerk. Adjust weight as necessary to maintain the required technique and stimulus.

Aubrey is Athlete Of The Week!

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Congratulations to Aubrey who was recognized as Athlete Of The Week at CrossFit Amundson. This powerhouse-athlete has the eye of the tiger every time she walks through the doors of our gym, and for good reason: Aubrey has a career goal of becoming a Firefighter. From her first workout, the discipline, determination and grit she has displayed have been inspirational, and her consistent progress been awesome to behold. Congratulations Aubrey on all your success, and thank you for setting your sights on a profession dedicated to serving and protecting others!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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